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{background-color:#f0ad4e;}.litespeed-label-warning[href]:hover,.litespeed-label-warning[href]:focus {background-color:#ec971f;}.litespeed-label-danger {background-color:#d9534f;}.litespeed-label-danger[href]:hover,.litespeed-label-danger[href]:focus {background-color:#c9302c;}.litespeed-shell {width:98%;background:#141414;margin:20px auto 0 10px;box-shadow:0 0 5px rgba(0, 0, 0, 0.4);-webkit-border-radius:3px;-moz-border-radius:3px;border-radius:3px;position:relative;height:224px;}.litespeed-shell-header {z-index:999;position:absolute;top:0;right:0;width:50px;height:34px;padding:5px 0;}.litespeed-shell-header-bg {opacity:0.4;background-color:#CCCCCC;position:absolute;top:0;bottom:0;right:0;left:0;z-index:4;-webkit-border-radius:3px;-moz-border-radius:3px;border-top-radius:3px;}.litespeed-shell-header-bar {position:absolute;top:0;left:0;z-index:10;height:2px;background-color:#F48024;}.litespeed-shell-header-icon-container {position:absolute;top:10px;right:10px;width:29px;height:34px;z-index:6;}ul.litespeed-shell-body {position:absolute;top:0;left:0;right:0;bottom:0;overflow-y:scroll;margin:0;padding:5px;list-style:none;background:#141414;color:#45D40C;font:0.8em 'Andale Mono', Consolas, 'Courier New';line-height:1.6em;-webkit-border-bottom-right-radius:3px;-webkit-border-bottom-left-radius:3px;-moz-border-radius-bottomright:3px;-moz-border-radius-bottomleft:3px;border-bottom-right-radius:3px;border-bottom-left-radius:3px;}.litespeed-shell-body li:before {content:'>';position:absolute;left:0;top:0;}.litespeed-shell-body li {word-wrap:break-word;position:relative;padding:0 0 0 15px;margin:0;}.litespeed-widget-setting {background-color:#ecebdc;padding:5px 14px;margin:5px -15px;}.litespeed-callout {margin:1.5rem 0;border-right:1px solid #e5e5e5;border-top:1px solid #e5e5e5;border-bottom:1px solid #e5e5e5;background:#f9f9f9;}.litespeed-callout h4:not(:last-child) {margin-bottom:0.5rem;margin-top:1em;}.litespeed-callout p {margin-left:0;}.litespeed-callout ol,.litespeed-callout ul {margin-left:1em;}.litespeed-callout.notice-warning h4 {color:#e59544;}.litespeed-callout.notice-error h4 {color:#dc3232;}.litespeed-callout-bg {margin:1.5rem 0;background:#f9f9f9;border-top:none;border-bottom:none;border-right:none;}.litespeed-tick-wrapper {margin-left:-5px;}.litespeed-tick {display:inline-block;background:#f2f9ff;padding:5px 0 5px 0px;border-radius:3px;cursor:pointer;margin:5px 5px 5px 0;}.litespeed-tick-list .litespeed-tick {display:block;margin-bottom:3px;margin-top:0;background:none;}.litespeed-tick-list .litespeed-tick input[type="checkbox"] {margin-left:0;}.litespeed-tick-list .litespeed-tick label {color:inherit;}.litespeed-tick input[type="checkbox"] {height:18px;width:18px;vertical-align:middle;margin:0 10px;-webkit-appearance:none;-moz-appearance:none;appearance:none;-webkit-border-radius:3px;border-radius:3px;cursor:pointer;}.litespeed-tick input[type="checkbox"]:not(:disabled):hover {border-color:#538ac6;}.litespeed-tick input[type="checkbox"]:active:not(:disabled) {border-color:#538ac6;}.litespeed-tick input[type="checkbox"]:focus {outline:none;}.litespeed-tick input[type="checkbox"]:checked {border-color:#538ac6;background-color:#538ac6;-moz-box-shadow:none;-webkit-box-shadow:none;box-shadow:none;}.litespeed-tick input[type="checkbox"]:checked:before {content:'';display:block;width:5px;height:11px;border:solid #fff;border-width:0 2px 2px 0;-webkit-transform:rotate(45deg);transform:rotate(45deg);margin-left:5px;margin-top:-1px;cursor:pointer;}.litespeed-tick label {padding:2px 0px 2px 0;font-size:14px;color:#264d73;}.litespeed-tick label:hover {min-width:115px;color:#6699cc;}.litespeed-radio-row {margin-bottom:12px;position:relative;padding-left:1.5rem;}.litespeed-radio-row input[type=radio] {margin-top:0;margin-bottom:0;position:absolute;line-height:1;left:0;top:0.7em;transform:translateY(-50%);}.litespeed-radio-row 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{background-image:url("../img/icons/img_optm_disabled.svg");}p.litespeed-media-p {margin-bottom:1px !important;}p.litespeed-txt-webp {color:#83b04a;}p.litespeed-txt-ori {color:#5967b3;}p.litespeed-txt-disabled {color:#ced2d9;}.litespeed-media-svg {vertical-align:middle;margin:5px;width:25px;height:auto;}@keyframes litespeed-circle-chart-fill {to {stroke-dasharray:0 100;}}.litespeed-pie {vertical-align:middle;margin:5px 5px 5px 0;}circle.litespeed-pie_bg {stroke:#efefef;stroke-width:2;fill:none;}circle.litespeed-pie_circle {animation:litespeed-circle-chart-fill 2s reverse;transform:rotate(-90deg);transform-origin:center;animation:litespeed-pie-fill 2s reverse;stroke:#28a745;stroke-width:2;stroke-linecap:round;fill:none;}.litespeed-pie.litespeed-pie-tiny {margin:0 2px 0 0;}.litespeed-pie.litespeed-pie-tiny text {font-weight:bold;fill:#828282;}.litespeed-pie.litespeed-pie-tiny circle {stroke-linecap:initial;}.litespeed-pie-tiny circle.litespeed-pie_bg,.litespeed-pie-tiny 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▷ Rutina full body | ENTRENA GYM
Saltar al contenido No quieres una típica rutina de cuerpo completo o quieres ejercicios que ayuden a complementar tu rutina full body y no la has encontrado; has llegado al lugar correcto y ahora eres parte de Entrena Gym, seremos tu entrenador personal online gratis , sin ningún problema y con los mejores entrenamientos para lograr un cuerpo perfecto, tanto si eres hombre como si eres mujer, si entrenas en casa o si entrenas en gym.
Rutinas full bodyLas siguientes rutinas de ejercicios full body pueden ser realizadas tanto por hombres como por mujeres, en casa con tu preso propio o en gimnasio.
Rutinas de ejercicios full body sin pesas Dado que ya tienes diferentes rutinas de ejercicios full body sin pesas que pueden ser realizadas en casa, pasamos a explicar ahora, los diferentes tips y consejos necesarios para poder sacarle el máximo provecho a tu entrenamiento y lograr los mejores resultados.
Obviamente ya sabes que una rutina full body es una rutina de cuerpo entero o cuerpo completo y puesto que éstas son sin pesas, se pueden realizar con tu propio peso y usando herramientas básicas como pesos caseros bien hechos, TRX o cauchos o bandas elásticas utilizadas para la realización de ejercicio en casa.
Ahora bien, a la hora de realizar un entrenamiento de cuerpo completo en casa o sin pesas y por ende con tu propio peso, hay que tener en cuenta algunos principios básicos del ejercicio como la realización de éstos, sin dañar la técnica del estilo , de manera controlada y con una adecuada respiración.
Es entonces cuando hay que aclarar (y de lo que trata el presente artículo) cómo realizar correctamente todo ejercicio o rutina de ejercicios que se haga, ya sea full body o ya sea de un músculo en particular.
Empecemos por la postura corporal; cuando se realiza cualquier ejercicio, es necesario mantener siempre una correcta postura, con la espalda siempre recta y las piernas firmes y puesto que en éstas rutinas se ejercitan todos los músculos, es necesario saber cómo realizar cada uno de forma adecuada, cosa que explicamos en casa rutina de las que encuentras arriba.
En todos los ejercicios para piernas, la espalda debe estar siempre recta y el abdomen debe estar firme y debe ser el que le dé equilibrio al cuerpo y dependiendo de algunos ejercicios como las sentadillas normales, las piernas siempre deberán estar separadas con la misma distancia o a la misma distancia de los hombros; así mismo, las piernas nunca pueden bloquearse o estirarse completamente, siempre debe haber una semiflexión en ellas, para con ello, estabilizar aún más al cuerpo y evitar también, posibles lesiones.
Igual pasa con los ejercicios de pecho, espalda y brazo, debe tenerse siempre la espalda recta y en ejercicios como las flexiones de pecho, los curl bíceps, tríceps y las barras para espalda, los brazos no se deberán estirar por completo, sino que deben quedar también con una semiflexión o mejor dicho, con una pequeña flexión que ayude a prevenir lesiones.
Ahora bien, en cuanto a la realización o ejecución de los diferentes movimientos de una rutina full body sin pesas, debes tener en cuenta que si bien no tienes pesos excesivos (lo cual está bien), debes controlar el movimiento , es decir, no hacerlo rápido o de manera acelerada y por el contrario, se deben realizar con una velocidad normal, suave y manteniendo siempre una postura corporal correcta.
Es común ver por ejemplo en las flexiones de pecho que hay gente que las hace muy rápido o caso contrario, hay quienes las realizan muy lento y la idea, no es hacerlo en ninguno de éstos extremos, es hacerlo de forma suave, controlada, seguida y continua .
Por otro lado, las rutinas full body deben realizarse preferiblemente, en forma de circuito o ciclos , es decir, una serie de un ejercicio de extremidades superiores, uno de inferiores, uno de superiores, una de inferiores y así sucesivamente como por ejemplo:
Una serie de flexiones de pecho Una serie de sentadillas Una serie de curl bíceps Una serie de tijeras para piernas Una serie de curl tríceps Una serie de pantorrillas Una serie de barras para espalda Y al llegar al último ejercicio, empezar la siguiente serie de nuevo con el primer ejercicio, de manera tal que se da descanso a cada músculo, se logra producir más fuerza y se consiguen mejores resultados.
Luego de terminar las anteriores series, es aconsejable realizar la rutina o series de abdominales, de modo tal que éstos sean el último ejercicio a realizar y también puedes hacerlo a manera de ciclo es decir:
Una serie de abdominales altos Una serie de abdominales medios Una serie de abdominales bajos Una serie de abdominales laterales Una serie de lumbares Igual que los anteriores, una vez se llega al último ejercicio, se empieza la nueva serie desde el primer ejercicio.
Todo lo anterior, debe complementarse con una excelente alimentación deportiva, hidratación y buenos hábitos de vida que permitan que el cuerpo, aproveche al máximo todo el ejercicio que se haga.
¿Qué son las rutinas full body?Empecemos por aclarar qué es una rutina full body y qué significa full body workout pues su definición ayudará a que tengas una idea más clara del cómo se va a entrenar todo tu cuerpo y de los beneficios de éste tipo de entrenamiento.
Así pues, las rutinas full body son aquellas rutinas de entrenamiento en las que se trabajan todos los músculos del cuerpo en una sola sesión de entrenamiento .
Las rutinas full body son útiles entonces para todos los efectos u objetivos que se desean como aumentar la masa muscular, bajar de peso, tonificar los músculos, etcétera y ésto, de forma mucho más rápida y efectiva.
Así entonces rutina full body workout traduce y significa eso, rutina de entrenamiento de cuerpo completo.
Tal como explicamos anteriormente, las rutinas full body deben realizarse preferiblemente en forma de circuito, es decir, alternando el músculo a trabajar entre cada serie o como ya se explicó:
Una serie de flexiones de pecho Una serie de sentadillas Una serie de curl bíceps Una serie de tijeras para piernas Una serie de curl tríceps Una serie de pantorrillas Una serie de barras para espalda Para luego realizar una rutina de abdominales y de la misma forma, en circuito.
En éste punto, te recordamos que puedes dejar tus comentarios y ponerte en contacto con nosotros para sugerir las mejores rutinas full body que pueden servir para tu entrenamiento y lograr el cuerpo que deseas tener.
¿Son efectivas las rutinas full body? Como ya lo mencionamos, las rutinas full body son muy efectivas y de hecho, dependiendo de cómo se realicen, son mucho más efectivas que las rutinas de ejercicio comunes.
Son efectivas pues en primer lugar al ser realizadas en circuito como ya se explicó, ayudan a que cada músculo descanse lo adecuado en la misma sesión de trabajo de modo tal que es posible aumentar la fuerza, su tono muscular y aprovechar al máximo cada rutina de ejercicios.
En segundo lugar, las rutinas full body son efectivas por eso mismo, porque permiten ejercitar el cuerpo de manera completa y sin cargarlo o sobreentrenarlo , todos los días pero esto también implica que debes entonces, alimentarte correctamente e hidratarte siempre a lo largo de cada rutina y de cada día.
¿Por qué hacer una rutina full body? Porque a diferencia de las rutinas de ejercicios comunes y clásicas, son mucho más dinámicas, desarrollan mayor fuerza, tonifican mucho más los músculos y permiten lograr mejores resultados más rápido puesto que ejercitan el cuerpo en su totalidad.
Ya sea que quieras aumentar de peso o adelgazar, las rutinas full body son de gran utilidad pues no dejan que el cuerpo se sobreentrene y si por el contrario, permiten que cada ejercicio que se haga, se realice o ejecute sin demasiada fatiga, manteniendo una adecuada técnica y de una manera continua.
Además de lo anterior, la misma rutina full body termina por convertirse en una rutina de cardio o rutina aeróbica, puesto que éstas tienen a ser rutinas que pueden realizarse por más de 15 o 20 minutos de forma seguida o continua y por ende, quemar excesos de calorías y grasas saturadas e innecesarias.
Claro está que ninguna rutina de entrenamientos, ya sea clásica o ya sea un full body workout, dará un adecuado efecto o resultado sino es complementada con una excelente alimentación o dieta deportiva, hidratación y excelentes hábitos de vida como el no trasnochar, no consumir bebidas alcohólicas, cigarrillos, alucinógenos, grasas saturadas, etcétera.
¿Cómo hacer tu rutina full body? Para hacer una rutina full body o armar una rutina full body, debes tener en cuenta en primer lugar, lo que quieres lograr con ella, es decir, si deseas tonificar los músculos solamente o aumentar de peso o bajar de peso.
Luego de eso, debes conocer las intensidades con las que se va a trabajar la rutina full body que se quiere armar:
Las rutinas full body para subir de peso deben ser realizadas si es con peso , con pesos medios o que sean moderados y permitan la realización de los ejercicios de forma continua y con una intensidad de aproximadamente 4 series cada una con 8 a 10 máximo 12 repeticiones del movimiento de cada ejercicio; si por el contrario, se realizan sin peso, ten en cuenta que es bueno utilizar para algunos ejercicios, elementos tales como bandas elásticas y TRX y que puede ser realizada con la misma intensidad explicada para los ejercicios con peso. Por otro lado, las rutinas full body para bajar de peso , deben realizarse con pesos también moderados que permitan hacer el movimiento de manera adecuada y si es sin peso, con el peso corporal no hay ningún inconveniente, pero debe tenerse en cuenta que cada movimiento debe hacerse con una velocidad normal; aquí la intensidad es también de aproximadamente 4 series pero cada una con 12 a 15 repeticiones de cada movimiento. Para el caso de tonificar los músculos , es necesario trabajar con pesos no muy altos y con una intensidad muy similar o igual a la anterior, es decir, a los ejercicios para bajar de peso pero igualmente esa es la ventaja de las rutinas full body, que en todas se tonifican los músculos.Luego de conocer las intensidades a trabajar, puedes escoger los ejercicios que más se te faciliten (en un inicio), de cada grupo muscular, uno de bíceps, uno de tríceps, uno de hombro, uno de pecho, uno de espalda, uno de piernas y realizarlos en circuito o simplemente, como ya lo hemos dicho, escoger la rutina full body que más te guste de las que Entrena Gym ha realizado para ti y que encuentras al principio de éste artículo.
Después de tener los ejercicios que vas a realizar para cada grupo muscular, es necesario armar la forma u organizar la forma en que se van a realizar, es decir, si empezarás por las piernas primero o por los brazos o por cualquier otro grupo muscular para hacer algo así como esto:
Banco plano para pecho Sentadillas libres Curl bíceps Femorales (pierna) Curl tríceps Pantorillas Remos espalda Lo anterior si bien está aplicado al gym, también se puede hacer en casa con pesas o sin pesas.
Nosotros recomendamos empezar primero por la serie de algún ejercicio de grupo muscular superior , puesto que como las piernas con el grupo muscular más grande el cuerpo, generarán mayor desgaste y desde la primer serie, empezarás con una mayor fatiga corporal, cosa que precisamente se busca evitar con las rutinas full body.
Luego de tener los ejercicios que vas a realizar, las cargas o intensidades con que las realizas, debes tener en cuenta también que esto se debe complementar con una dieta deportiva útil para lo que quieres, cosa que igual tienes en nuestra web.
No olvides que puedes dejar tus comentarios y preguntar o puedes ponerte en contacto con nosotros y con mucho gusto seremos tu entrenador personal gratis sin ningún problema y ayudaremos en tu entrenamiento de cuerpo completo.
Rutina full body para aumentar de pesoDado que ya en la parte superior o al inicio de éste artículo presentamos diferentes rutinas full body que puedes hacer para cualquier objetivo deseado, en ésta ocasión hablaremos de lo que necesita tener una rutina full body para aumentar de peso.
Si bien es necesario trabajar con peso o al menos una que otra carga en los diferentes ejercicios para poder aumentar la masa muscular, estos pesos que se utilicen no pueden ser excesivos , deben ser manejables y deben permitir que se hagan todos los ejercicios con buena técnica y de forma continua.
Por otro lado, hay que tener en cuenta que una rutina full body para aumentar de peso de ser complementada con una excelente alimentación o dieta para aumentar la masa muscular.
Una dieta para subir de peso debe contener proteínas, carbohidratos, vitaminas y minerales y puede ser distribuida de la siguiente manera a manera de ejemplo:
Desayuno El desayuno conserva su importancia en que es la primer comida del día y es la que dará los primer nutrientes al cuerpo y le permitirá activarse desde un inicio; debes consumir un desayuno normal, con una porción de proteína y otra de carbohidratos junto con alguna fruta o verdura.
Huevos Pan Caldo de pollo Jugo Chocolate o café Media mañana La media mañana es la comida que se encuentra entre el desayuno y el almuerzo, es decir que si desayunas a las 6 am, la media mañana debería ser a las 9 am y el almuerzo a las 12 pm.
Sándwich de pollo o Sándwich de atún Ensalada de frutas o Ensalada de verduras o Almuerzo El almuerzo debe ser normal, como siempre lo haces y puede ser algo como:
Arroz con lentejas Pollo o carne de cerdo Verduras Fruta Jugo Media tarde La media tarde es prácticamente la misma media mañana, es decir, se encuentra entre el almuerzo y la cena y puede ser similar o igual a la media mañana.
Sándwich de pollo o Sándwich de atún Ensalada de frutas o Ensalada de verduras o Cena Ésta sería la última cena del día y puede ser una cena normal o puedes hacer lo que muchos deportistas de alto rendimiento hacen, que es tener algo como si fuera otro almuerzo, una cena bastante grande o una cena media.
Si tomas una cena grande, debes tener en cuenta que no puedes irte a dormir muy rápido, sino al menos 40 minutos después de cenar , pues esto evitará indigestión en la noche y así mismo, ayudará a que se asimilen mejor los nutrientes de la comida.
Si por el contrario es una cena común y corriente, debes tener en cuenta que ésta también debe contener proteína y carbohidratos provenientes de alimentos tales como el huevo y el pan, por ejemplo.
Ahora bien, es muy aconsejable que siempre que termines una rutina de entrenamiento full body o de cuerpo completo, se consuma proteína ya sea de las que se venden en polvo o ya sean las prevenientes de la comida normal como el atún.
En resumen, una rutina full body para aumentar de peso necesita de buenos ejercicios con buena técnica y con una intensidad preferiblemente, de 4 series cada una de 10 repeticiones del movimiento , se debe trabajar en forma de circuito y además de eso, debe ser complementada con una adecuada alimentación deportiva más una excelente hidratación antes, durante y después de la rutina de ejercicios.
Te recordamos dejar tus comentarios y ponerte en contacto con nosotros para recomendarte las mejores rutinas full body que pueden ser útiles sólo para ti.
Rutina full body para adelgazarUna rutina full body para adelgazar o bajar de peso puede ser realizada con peso en el gym o en casa o sin peso y debe tener principalmente, una intensidad preferiblemente de 4 series de 12 a 15 repeticiones del movimiento en cada una .
Lo importante aquí, es que la rutina que decidas hacer, se haga toda de forma continua, sin muchas pausas, pues esto será un ejercicio aeróbico y de cardio y ayudará a quemar esos excesos de calorías y grasas saturadas e innecesarias que hay que eliminar para poder adelgazar.
Por otra parte, dicha rutina debes acompañarla de una buena hidratación a lo largo de la misma y a lo largo del día, para así mismo, tener una buena alimentación o dieta para bajar de peso, pues es aquí, donde se encuentra la clave para poder adelgazar rápido.
Ya hemos mencionado por ejemplo, que las coreanas para tener el cuerpo por el que son famosas, es decir, un cuerpo delgado, comen muy poco a lo largo de su día y ésta tampoco es la idea, para adelgazar o bajar de peso, no es bueno no comer o dejar de hacerlo, por el contrario hay que comer mucho mejor, la cuestión es saber qué comer y cómo comer.
Así pues, una adecuada alimentación para bajar de peso debe contener siempre proteína, carbohidratos, vitaminas y minerales y es aconsejable comer alrededor de cada tres horas pero obviamente de manera porcionada, es decir:
6:00 am : desayuno normal, con una porción de fruta y proteína que puede ser obtenida de los huevos por ejemplo.9:00 am : media mañana, puedes consumir una porción de frutas o ensalada de verduras12:00 pm : almuerzo, éste debe ser almuerzo normal, con una porción de proteína, carbohidratos (pueden ser carnes y arroz), verduras y frutas.3:00 pm : media tarde y aquí nuevamente, una porción de frutas o verduras o un sándwich de atún.6:00 pm : cena, ésta puede ser normal y preferiblemente algo suave como un huevo o un sándwich con pan y jugo.Tal como ya dijimos, la cuestión no es dejar de comer y por el contrario, comer mejor pero en forma de porciones controladas.
Además de eso, para que tu rutina full body para adelgazar haga efecto, debes consumir agua o líquidos que te hidraten a lo largo del día , evitar el consumo de grasas saturadas y dulces en exceso así como evitar el consumo de bebidas alcohólicas, cigarrillos, sustancias alucinógenas y demás por el estilo.
Por último, una de las claves esenciales para que todo ejercicio haga efecto, es en primer lugar, complementarlo con otras actividades como caminatas o senderismo de al menos 20 minutos todos los días o día de por medio y en segundo lugar y no menos importante, descansar adecuadamente, al menos 8 horas diarias, es decir, dormir y no trasnocharse.
El trasnochar es uno de los errores más comunes y es uno de los hábitos de vida más dañinos para la salud y que más va a afectar al rendimiento deportivo, por ende recuerda dormir bien.
No olvides que somos tu entrenador personal online gratis, puedes dejar tus comentarios o ponerte en contacto y con mucho gusto te ayudaremos en tu rutina full body.
Rutina full body alta intensidadEmpecemos por aclarar que las rutinas full body de por sí, son rutinas de alta intensidad pues al ejercitar el cuerpo completo en una misma sesión, la intensidad deportiva que debe soportar el cuerpo es mucho mayor (por eso la alimentación también debe ser mejor).
Pero aun así, es posible realizar rutinas full body de alta intensidad para personas con mayor resistencia física y experiencia deportiva.
Dado que ya al inicio encuentras las diferentes rutinas full body con diferentes intensidades, en éste título explicaremos cómo debe ser uno de éstos entrenamientos de cuerpo completo para que sea de intensidad alta.
En primer lugar hay que saber qué se quiere hacer con la rutina (si bajar de peso o subir de peso, en ambas se gana tono muscular y fuerza), en segundo lugar, se deben conocer los ejercicios que se van a realizar en la rutina de cuerpo completo de alta intensidad y en tercer lugar, hay que conocer precisamente, la intensidad con la que se debe realizar.
Un entrenamiento full body de alta intensidad debe contener al menos 10 o 12 ejercicios o movimientos que estén comprendidos entre el tren superior del cuerpo y el tren inferior y de todos éstos a su vez, hay que hacer 4 series cada una con 12 a 15 repeticiones del movimiento.
En caso de utilizar pesos, éstos deben ser moderados o no muy elevados, pues deben permitir la realización del movimiento de manera continua y no muy rápida y no muy lenta, para que éste haga efecto y permita tonificar los músculos y ganar fuerza a su vez, quemando grasas y calorías.
Así entonces, para que éstas rutinas sean de alta intensidad deben hacerse tal como se mencionó anteriormente y de manera continua, sin parar o hacer pausas entre cada serie y ejercicio.
Lo anterior obviamente generará un mayor desgaste en el cuerpo o cansancio y es por eso, que a lo largo de dicha rutina, debe mantenerse una excelente hidratación así como una muy buena alimentación a lo largo del día .
Puedes dejar tus dudas o comentarios al final del artículo o de cada una de las rutinas full body o ponerte en contacto con nosotros para ayudar en tu caso en particular, con una muy buena rutina full body de alta intensidad.
Rutina full body para embarazadasHay que tener en cuenta que a diferencia de las anteriores, éstas rutinas full body son de baja intensidad y deben ser así y en la mayoría de los casos y también dependiendo del tiempo de embarazo de la mujer, es preferible realizarlas con el propio peso corporal o pesos muy bajos, pues la idea aquí, es más que todo fortalecer.
Ver : Ejercicios para mujeres embarazadas en casa o en gimnasio .
Tenemos entonces que una rutina full body para mujeres embarazadas puede ser la rutina o entrenamiento común, pero como ya dijimos, manejando una baja intensidad y aquí sí, dando pausas entre cada serie .
Es aconsejable trabajar mucho la parte inferior del cuerpo , es decir, los glúteos y piernas, pues esto con el fin de fortalecer la pelvis y demás, para prepararse para el momento del parto y que éste no sea tan difícil.
Nosotros recomendamos en gran medida, realizar ejercicios en piscina , pues la natación como ejercicio psicoprofiláctico es de los mejores ejercicios que puedes realizar y termina siendo full body dado que allí, se ejercita todo el cuerpo, con una tensión bastante adecuada, sin ser muy poca y sin ser muy fuerte.
Además de eso, en el agua hay menos riesgos de golpes o caídas que puedan lastimar al bebé que viene en camino, pero claro está, que esto se debe hacer en una piscina bastante limpia y que no tengas demasiada congestión de gente.
Por otro lado, todo ejercicio en natación al momento del embarazo logra fortalecer el cuerpo en tus totalidad para el momento de parto y ayuda también a que una vez el bebé nazca, le agrade más el agua y por ende, pueda aprender a nadar mucho más rápido y de manera más fácil.
Pero si por el contrario no deseas hacer ejercicios full body en piscina sino más bien en casa al estilo clásico o en el gym, éstos deben realizarse de forma controlada, suave, sin hacerlos muy rápido ni muy lento, sin utilizar cargas o pesos excesivos y sobre todo, manteniendo siempre la adecuada postura corporal (siempre con la espalda recta).
Antes de irte, no dudes en comentar al final del artículo o de cada rutina de cuerpo completo que encuentras al inicio o en ponerte en contacto con nosotros para comentarnos tu caso y con gusto, ayudar en él y brindarte una rutina full body para embarazadas, que te sea de gran utilidad y mejore tu estado de salud y ayude a tu embarazo también.